Punching bag for cardio

Does anyone else use this? Is it a good idea? I was thinking of not doing cardio directly after strength training (all my normal workouts are in the morning) and was trying to come up with something interesting cardio wise to do at home later in the evening. A punching bag in the garage sounds kinda fun. i'm in Florida so its usable year round.

Do it. I have and do use heavy bags, but my favorite is a "top and bottom" bag. It is about the size of a volleyball and is attacked from the top and bottom (duh). I set mine up with a rope on top to set the height I like, then use a black solid rubber rebound strap attached to two 25lb plates to anchor the bag on the bottom. This set up gives me the best quick rebound to a hard quick punch and provides a surprisingly solid target. This bag helps train you to "punch" and not "push". If you don't snap your punches the bag will just flop around and not rebound correctly. This set up also trains accuracy as the bag moves around.

Whatever bag you choose, you will not regret it. This type of training develops "useable" power and speed.

and a 70 pound water bag. I'll definitely do a quick lesson at one of the places that do the "executive boxing" things, there are a few around here. Plus my wife was on the boxing team when she was in the army, so she's into having it in the house too (well that and to get rid of frustration of having to deal with me )

I like the speed bags, definately makes for some intense cardio, and they are alot easier on the wrists. They also elevated so you expend more energy just keeping your arms up in the air for 25/30 minutes, where ths standard heavy bag you can be a little more lazy with and tends to lead to injury if you dont know the proper way to punch it. The speed bag also builds great agility and timing.One of my friends used to use the heavy bag alot and also developed some shoulder problems from poor punching technique also.

I like the speed bags, definately makes for some intense cardio, and they are alot easier on the wrists. They also elevated so you expend more energy just keeping your arms up in the air for 25/30 minutes, where ths standard heavy bag you can be a little more lazy with and tends to lead to injury if you dont know the proper way to punch it. The speed bag also builds great agility and timing.One of my friends used to use the heavy bag alot and also developed some shoulder problems from poor punching technique also.

Maybe it's a coordination thing, but I find speed bags to be much less taxing of an activity than heavy bag work.

Really, as long as you're moving, and the ticker is ticking away, it's gonna make for effective cardio. One thing you could try is circuiting it with jumping rope.

One thing to remember about using the heavy bag for cardio is this: most people get winded quickly because they do not breathe as they strike. Good breathing techniques will your WO much more effective.

One thing to remember about using the heavy bag for cardio is this: most people get winded quickly because they do not breathe as they strike. Good breathing techniques will your WO much more effective.

I have wondered about this for awhile. Is it o.k. to hit the bag on your off days, also maybe doing sprints. If you train M,T-TH,F with weights, could you hit the bag and do sprints on the days after heavy lifting? If the day after you train legs is it ok to do sprints? and after lets say back or shoulders is it ok to hit the bag? I have done this without the weights and I love the cardio and endurance I build up, but I would love to add it all together if I am not over doing it.

I'm considering taking up boxing, sounds like a good wat to get into it and practise. Its betwwen jerry page boxing center or a form of martial arts.

Go with the martial arts i'd think. It will help flexibility more, which is always handy. I'm thinking about that too, possibly doing whole family at one of the dojos nearby. It will be fun to get everyone involved

You cant go past kickboxing for a good cardio workout. Try doing a 2 minute round on a 5 foot bag straight boxing, then do one with kicks as well. You will notice the difference in a big way. The kicks may be a problem for some of the bigger guys though due to lack of flexability.

To protect your wrists just make sure you wear strapping under your gloves and make sure it goes up your wrist enough to stop them from flexing too much. I wouldnt go near a heavy bag without strapping, especially once you learn how to load up a punch properly with your hips etc. There are also a lot of delicate bones in your knuckles that you can damage and they are not easy to fix once broken.

A few boxing classes will get your technique right, and then you can use it forever. Bad technique = injuries.

As for brands, I agree, Everlast bags dont last long at all. I use Bodan and they last for a long time. I have kicked the crap out of mine and it just keeps going.

IMO there is no better workout than hitting a heavy bag for cardio. I also reckon it helps shape your muscles better than anything as well. Add the stress realease it can give you and of course, knowing how to take somones head off should you get caught in a situation - would be mad not to take it up.

As a good reference, watch the Bas Rutten Fighting Fitness Workout. He goes through the number system and shows how to train with and without a bag.

I don't know why I haven't said this yet, but always aim with your first w knuckles. They are the hardest and largest knuckles, which makes them more durable and also increases striking power. If you are going to incorporate kicks (which you should), then aim with your hsin and not your foot.